放下瞋心　快樂知足
Letting Go of Anger Brings Happiness and Contentment

文／美國佛寶寺英文研經禪修班學員　法道

　　數週前，我在新聞報導中看到一則令人憤慨的社會新聞，當時自己並沒有覺察到什麼，但六歲的女兒注意到我看電視時的反應，便問我：「他們為什麼都這麼生氣？」這個簡單的問題，卻讓我深思佛法的教義，以及如何將佛法應用於生活中。

　　自己開始思惟貪、瞋、癡三毒和苦的關聯，更進一步檢視這三毒是如何不知不覺地出現，並顯現在言行中。雖然我的修行還不完美，但僅僅是能注意到自己瞋心的生起，對我就有很大的幫助了。能覺察、覺照到瞋怒的感受和心念，讓我開始學會放下。

　　我常常認定事情應該依著某個方式進行，但卻往往事與願違，這時瞋心便會悄然生起。一開始是不耐煩，接著便擴散到更多念頭，進而影響自己和他人的談話，以及生活中的各種經歷。

　　然而，當我能保持正念並提起覺性，進而以慈悲心來化解瞋恚時，便開始體認到瞋心對自己及對事情所造成的傷害。就如一句諺語所說：緊抓著熱煤碳想丟向他人，唯一被燙傷的只有自己。一旦自己能從憤怒中抽離，就能自在地做出選擇和處理。處理的方式，有時我會關掉新聞，轉而花更多時間陪伴家人；有時會試著用和平的方式來表達自己認為重要的信念；有時則會以學習有趣的事情來化除瞋心。因為懂得用各種方式化除瞋恚煩惱，就能用更開闊的心胸與意見相左的人談話，而依然覺得自在。

　　雖然自己在修行上，離有所成就仍有一段距離，但這些學習放下瞋心的經驗，讓自己不論在什麼境界當中，都能感到知足與快樂；也更能體會到，自己面對境界，是能選擇、能作主的。人生，就掌握在自己的一念之間。

　　（Several weeks ago, I saw an outrageous news in a national news report. I wasn’t aware of it but my six-year-old daughter noticed my reaction as I watched the TV and simply asked me, “Why are they all so angry?” It was a simple question but it made me reflect on the Dharma teachings and how it may apply in my life.

　　I thought about the concept of greed, anger and ignorance as connected to suffering. I considered how this manifests in me and how it sneaks up on me. Although I’m not perfect, simply noticing that anger arising has been helpful. Being mindful and aware that angry feelings and thoughts are occurring paradoxically helps me to let it go.

　　Often I have thoughts that things should be a certain way when often times they aren’t. Sometimes this is when the anger starts to subtly creep up on me. Often it starts as annoyance and then starts to permeate my thoughts. It enters my conversations with other people and it starts to color my experience.

　　However, when I can be mindful and bring some awareness and then eventually some compassion to the anger, I start to realize how much damage it’s doing to me and to what end. It’s like the saying about grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned. Once I can untangle my thoughts from the anger, it frees me to make choices on how I want to deal with it. Sometimes I deal with it by turning off the news and spending more time with family. Sometimes I try to advocate for purposes I feel are important in peaceful ways. Other times I learn something that’s interesting. Because I know how to use various ways to get rid of anger, I can be more open to having conversations with people I disagree with and it is still okay.

　　I am far from perfect at this but I have these experiences or moments of learning to let go of hatred that give me a sense of contentment and happiness despite the circumstances. I feel more of a sense that I have a choice on how I want to deal with situations. Life is in the hands of one’s own thoughts.）